Band Reverse Wrist Curl

1. Sit on a bench and anchor a light band under both feet, holding the free end with an overhand grip.
2. Rest the forearms on the thighs with the wrists hanging just past the knees.
3. Let the knuckles drop toward the floor so the wrist is fully flexed.
4. Extend the wrist, lifting the knuckles up and back as far as possible.
5. Squeeze at the top for a second, keeping the forearms flat on the thighs.
6. Lower back down slowly over two seconds and repeat.

Common Mistakes

• Lifting the forearms: Raising the elbows or forearms off the thighs recruits the biceps and shoulders. Keep the forearms glued down and move only at the wrist.
• Band too strong: The extensors are small, and a heavy band stops the range. Use the lightest band and build reps first.
• Rushing the lowering: Letting the band snap the wrist back down skips the eccentric. Control the return over two seconds.

Programming Tips

Program 2 to 3 sets of 15 to 20 reps at the end of an arm, pull or forearm session, or on rest days as elbow prehab. It balances the wrist flexors trained by curls and gripping, which helps prevent tennis elbow type pain.

Start with a light band equivalent to about 2 to 5 kg of resistance and progress by looping the band shorter or moving to the next thickness. The most common fault is the forearms lifting off the thighs; pin them down and shorten the range if the band is too strong.

Common Questions

What muscles does the reverse wrist curl work?

It works the wrist extensors on the back of the forearm, including extensor carpi radialis and ulnaris, plus the brachioradialis. These are the muscles that lift the back of the hand.

Is a resistance band as good as dumbbells for wrist curls?

A band works well because it gives increasing tension at the top where the extensors are strongest. Dumbbells allow easier progression in small steps, so use both over time.

How often should I do reverse wrist curls?

Two to three times a week with light loads is plenty. The muscles recover quickly, so they can be done at the end of most sessions.

Do reverse wrist curls help tennis elbow?

They are a common rehab exercise for lateral elbow pain because they strengthen the extensor tendons. Keep the load light and pain free, and use a slow lowering phase.